Box + Burn: Your At-Home Boxing Workout
Boxing is an amazing full body workout. With proper form, it will work a great variety of muscle groups including your arms, back, chest, shoulders, core, glutes, + legs!
It is also great CARDIO! Boxing traditionally uses a lot of different equipment, including various types of bags that you punch while wearing hand wraps + gloves. We totally get that it can be intimidating going to a boxing gym for the first time, + some don’t have access to one, so here is a boxing-style workout that you can do on your own without any special equipment!
- In between each round is an active rest movement to keep your heart rate up
- Switch between the two exercises in the round every 30 seconds for the entire length of the round
- “Rapid fire” means throwing the punches continuously the entire time
ROUND 1 [3 MIN]:
ROUND 2 [3 MIN]:
ROUND 3 [3 MIN]:
ROUND 4 [3 MIN]:
ROUND 5 [3 MIN]:
ROUND 6 [3 MIN]:
ROUND 7 [3 MIN]:
ROUND 8 [3 MIN]:
TURN IT UP – Hold dumbbells [light weight] for all of the punches, or use a boxing heavy bag
TONE IT DOWN – Active rest for 30 seconds + full rest for 30 seconds
There you have it! This workout is inspired by boxing, but there is still so much more that you can learn about + experience when you take real boxing classes, while always getting in a killer workout. Don’t be afraid to go out of your comfort zone + try a boxing class for real one time… you won’t regret it!